Overview

A staple of healthy diets, fish oil is a natural component of fatty fish and contains a high amount of polyunsaturated fats known as omega-3 fatty acids. Omega-3 fatty acids are a mainstay of healthy nutrition and are widely recognized for promoting cardiovascular prosperity.1

The principal omega-3 fatty acids in fish oil are alpha-linoleic acid (ALA), eicosapentaenoic acid (EPA), and docosahexanoic acid (DHA), none of which are produced in the human body and therefore must be consumed from outside sources. There is an impressively long list of proposed health benefits associated with fish oil:

The powerful inflammation-modulating activity of fish oil is an underlying factor for many of these benefits, as well as contributing to its popular use among athletes in pre and post workout supplementation.

Omega-3s’ Original Source: Essential fatty acids, including omega 3, are actually produced by sea-faring microorganisms like algae and plankton, which is what most fish eat above all else.

Cold water fish, salmon included, are particularly rich with omega-3’s because of their plankton-heavy diet.

How Fish Oil Might Help Post-Workout Formulas

Reducing the production of inflammatory markers

Post workout inflammation plays a major role in joint swelling, stiffness, and pain, as well as contributes to muscle soreness. Fish oil is suggested to work by decreasing the production of inflammatory markers, predominantly leukotriene B4 and platelet activating factor.78 On a more fundamental level, fish oil has further been shown to decrease the expression of genes responsible for inflammatory pathways.9

Enhancing fat oxidation

When combined with exercise, fish oil supplementation has been shown to improve body composition by increasing the rate of triglyceride (fat) metabolism without lowering cholesterol levels.101112

Fish Oil Post-Workout Benefits & Uses

Research concerning the properties of fish oil’s essential omega-3 fatty acids have discovered a long list of health benefits that may enhance workouts and improve post workout recovery, although the true extent of their effects is still being investigated.13 Among its chief post workout advantages are:

Decreasing inflammation and discomfort associated with intense training and body building

Research

Human Research

Numerous clinical studies have corroborated the health benefits of fish oil in the context of specific conditions, but the results are somewhat conflicting when applied post workout. Some research has found that fish oil may reduce soreness and pain, boost immunity, and improve body composition after working out, whereas others have suggested fish oil at low doses might not reduce inflammation and likely increases oxidative stress.

In this double-blind, randomized, placebo-controlled investigation, 16 males participated in a maximal exercise test and a 1-hour bout of endurance exercise and then given either a placebo or 3 g of fish per day for 6 weeks. Two markers of immune function (IL-2 and NK cell activity) significantly increased after fish oil supplementation compared to the placebo.

The researchers concluded that “fish oil supplementation increases PBMC IL-2 production and NK cell cytotoxic activity in the recovery period after exercise.”22

In this randomized, double-blind, placebo-controlled investigation, 27 men were administered either a placebo or 1.8 g of omega 3 per day for 60 days while regularly performing eccentric exercises. No significant differences in pain or range of motion were noted until 48 hours post workout.

The researchers concluded that “omega-3 can be effective in ameliorating delayed onset muscle soreness induced by eccentric exercise.”23

In this randomized, double-blind, placebo-controlled investigation, 21 men were given a control or 8 fish oil softgel capsules containing 600 mg EPA and 260 mg DHA per day for an 8-week period. The fish oil group demonstrated significantly greater muscle torque, range of motion, and less delayed onset muscle soreness after exercise compared to the placebo group.

The researchers concluded that “EPA and DHA supplementation may play a protective role against motor nerve function and may attenuate muscle damage after eccentric contractions.”24

In this randomized, double-blind, placebo-controlled investigation, 24 men were given either a placebo or a fish oil supplement containing 600 mg EPA and 260 mg DHA every day for 8 weeks during which period they participated in elbow flexion exercises. The fish oil group was found to have significantly higher maximal voluntary contraction torque, increased range of motion, and reduced muscle soreness after exercise compared to the placebo group.

In this randomized investigation, overweight volunteers were given 6 g of fish oil (tuna), fish oil after exercise, sunflower oil, or sunflower oil after exercise every day for 12 weeks. Both fish oil and regular exercise were found to burn body fat and improve cardiovascular and metabolic health.

The researchers concluded that “intake of n-3 FAs could be a useful adjunct to exercise programs aimed at improving body composition and decreasing cardiovascular disease risk.”26

In this randomized, double-blind, placebo-controlled investigation, 27 women were given 3 g of DHA or a placebo every day for 7 days while participating in bicep flexion exercises. Short-term DHA supplementation was found to reduce exercise-induced muscle soreness and stiffness as well as protect against the loss of joint range of motion significantly more than the placebo.

The researchers concluded that “DHA would be expected to facilitate recovery and allow for better performance during training and competition.”27

In this randomized, placebo-controlled investigation, 22 participants were assigned a placebo, 120 mg of a soy isolate (ISO), or 1.8 g of fish oil omega 3 fatty acids (FO) every day for 30 days. There were no significant differences among the groups in terms of treating post workout delayed onset muscle soreness.

The researchers concluded that “FO or ISO, at the doses supplemented, were not effective in ameliorating DOMS with the above-cited protocol.”28

In this controlled investigation, adults performing bicep curls were given either a control or 3 g of omega 3 supplements. Compared to the control, the omega 3 supplements resulted in a 15% lower increase in muscle soreness.

The researchers concluded that “omega-3 supplementation could provide benefits by minimizing post-exercise soreness and thereby facilitate exercise training in individuals.”29

In this placebo-controlled investigation, participants received either a placebo or 2.7 g of omega 3 supplements (N3) while performing heavy eccentric exercise during a 30-day period. N3 supplementation was found to reduce pain, improve emotional stability, and lower the risk of physical damage to muscle tissue up to 96 hours post workout. No serious adverse side effects were reported.

In this randomized, double-blind investigation, 25 obese participants took either a placebo or 1.2 g of fish oil for 6 weeks. Fish oil was found to decrease the amount of inflammatory markers, including TNF-α, IL-6 and IL-1β, as well as improve vascular function compared to the placebo.

The researchers concluded that “supplementation with n-3 capsules increases the serum n-3 PUFA concentration, improves vascular function, and lowers the degree of inflammation in obese adolescents.”31

In this randomized investigation, participants took supplements containing either 600 mg EPA and 400 mg DHA or a collection of antioxidants every day for 6 weeks at rest, before exercise, and after exercise. The omega 3 fatty acids did not reduce markers of oxidative stress after working out.

The researchers concluded that “n-3 LC PUFA supplement increased oxidative stress at rest and did not attenuate the exercise-induced oxidative stress.”32

In this randomized, double-blind, placebo-controlled investigation, 23 trained cyclists were given either a placebo or 2.4 g of fish oil before and after a period of intense exercise for 6 weeks. Fish oil did not demonstrate any significant improvements in performance or in countering inflammation.

The researchers concluded that fish oil “had no effect on exercise performance or in countering measures of inflammation.”33

Dosage for Post-Workout

Successful clinical research studies use from 1 – 6 g of fish oil omega-3s per day.

Fish oil supplements should be refrigerated and taken with a meal to minimize side effects.

Fish Oil Caution: The omega-3s in fish oil supplements can increase the risk of bleeding when used long-term and so should not be taken with anticoagulants, be they medical blood thinners or natural herbs, such as ginseng and and ginkgo.

Supplements in Review Says

Fish oil may help accelerate recovery after intense training. Fish oil imparts a wide-range of research-backed, whole-body health benefits, including inflammation-soothing properties that may enhance post workout recovery while promoting comfort in achy joints and muscles.

Try 1-3 g of fish oil softgels as a postworkout starting point. The American Heart Association recommends people to eat 1 g of fish oil omega-3s per day for cardiovascular health, and clinical studies suggest up to 2 g of EPA and DHA for optimum muscle recovery.34